Special Meals

Salads & Dressings

Herbed Chicken Salad

Perfect for a heatwave -- a delious, light salad with a cool crunchy texture to tease the tastebuds.

herbed chicken salad recipes for healthy diet foods

Herbed Chicken Salad

healthy check tick
Health Check
Use skinless chicken breasts to keep fat content down
Asparagus, celery, salad greens contribute to the fibre content

preparation & cooking time
Preparation Time
20 minutes
Cooking Time
25 minutes plus chilling

preparation & cooking time
Recipe Serves 4
3 skinless chicken breast fillets (125g each)
½ cup salt-reduced chicken stock
¼ teaspoon white pepper
1 punch asparagus, about 250g
½ cup sliced celery
1 cup mixed salad greens or snow pea sprouts
1 mignonette lettuce
For the dressing
¼ cup olive oil
¼ cup fresh lime juice
1 clove garlic, crushed
1 teaspoon very finely chopped ginger
1 teaspoon chopped red chilli
3 tablespoons shredded coriander or mint
½ teaspoon sugar

preparation & cooking time
Trim chicken. Place in a heavy-based frying pan, with the stock. Sprinkle with pepper. Cover and bring to a gentle boil. Reduce heat and simmer for another 5 minutes, or until tender. Test with a skewer, Drain and cool.
Dressing: put all ingredients in a screw-top jar. Shake well.
Cut, cooked chicken into strips, place in a bowl. Pour dressing over, toss until coated. Cover and refridgerate, for at least 30 minutes, for flavour to develop.
Rinse asparagus, cut off tough ends. Cut stalks in half. Place in a steamer above a pan of boiling water and steam for 10 to 15 minutes. Plunge into a bowl of iced water; drain well. Fold asparagus and celery into chicken mixture. Add salad greens and torn lettuce.

preparation & cooking time
Per Serving
Cals 255/kj 1069
Carbohydrates 3 g
Fibre 3 g
Protein 24 g
Sodium 79 mg
Fat 17 g
Cholesterol 47 mg

Cook's Tips preparation & cooking time
Cook's Tips

To test if poached chicken is cooked, prick thickest part with a skewer. If juices which run out are pink, simmer a little longer, until they run clear.

To refresh asparagus and retain bright green colour after cooking, plunge immediately into a bowl of iced water, then rain well before use.

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